Crossfit HERO Workout
“DT”
5 Rounds for Time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Push Jerks
Introduction:
The “DT” workout is one of CrossFit’s iconic Hero Workouts, named in honor of USAF Staff Sergeant Timothy P. Davis, who was killed in action on February 20, 2009, while serving in Operation Enduring Freedom. This workout, like all Hero WODs, is designed to be challenging, paying tribute to the strength and sacrifice of our fallen heroes. DT is a deceptively simple yet grueling workout that tests your strength, endurance, and mental fortitude.
The Workout
The DT workout consists of five rounds of the following barbell movements:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
The prescribed (Rx) weight for men is 155 pounds and for women is 105 pounds.
Equipment
To complete the DT workout, you’ll need the following equipment:
- Barbell
- Weight plates (to achieve the prescribed weight or a scaled version suitable for your fitness level)
- Collars (to secure the weight plates on the barbell)
- Chalk (optional, for better grip)
- Crossfit Shoes
See our Equipment subside for more tools, tips and inspiration!
Movements:
The DT workout comprises three fundamental barbell movements. Here’s a brief overview of each:
- Deadlifts: Begin with the barbell on the ground. With feet shoulder-width apart, bend at the hips and knees to grasp the barbell with a grip slightly wider than shoulder-width. Lift the bar by extending your hips and knees, keeping your back flat and shoulders back until you’re standing tall. Lower the bar back to the ground with control.
- Hang Power Cleans: Start by lifting the barbell from the ground to the hang position (just above the knees). With a slight dip in your knees, explosively pull the barbell upward, shrugging your shoulders and catching the bar in a front rack position (on your shoulders) while dropping into a partial squat. Stand up fully to complete the movement.
- Push Jerks: With the barbell in the front rack position, dip your knees slightly. Explosively drive the barbell overhead while simultaneously dipping under the bar and catching it with arms fully extended. Stand up straight with the barbell overhead to complete the rep.
Preparation
Proper warm-up is crucial to ensure safety and optimize performance. Here’s a suggested warm-up routine:
- General Warm-Up (5-10 minutes):
- Light cardio: Jog, row, or bike to elevate your heart rate.
- Dynamic stretches: Focus on the hips, hamstrings, shoulders, and wrists.
- Specific Warm-Up (10-15 minutes):
- Barbell drills with an empty bar:
- 10 Deadlifts
- 10 Hang Power Cleans
- 10 Push Jerks
- Gradually add weight to the bar and perform:
- 5 Deadlifts at 50% of your working weight
- 5 Hang Power Cleans at 50% of your working weight
- 5 Push Jerks at 50% of your working weight
- Complete a few reps of each movement at your working weight to acclimate your muscles to the load.
- Barbell drills with an empty bar:
Score to aim for:
While the DT workout is designed to be tough, your completion time can vary greatly based on your fitness level. Here are some target times to help you gauge your performance:
- Elite Athletes: Sub-5 minutes. Elite CrossFitters can power through this workout with minimal rest between movements and rounds, maintaining a steady, blistering pace throughout.
- Intermediate Athletes: 6-10 minutes. Intermediate athletes should aim to break up the movements strategically, taking short rest periods while maintaining good form and steady progress.
- Beginner Athletes: 10-15 minutes. Beginners should focus on completing the workout with proper form, taking as many breaks as needed. Scaling the weight and breaking up the reps into manageable sets is key to building strength and endurance over time.
Conclusion:
The DT Hero Workout is a powerful test of strength, endurance, and mental resilience. As you tackle this workout, remember the spirit in which it was created – to honor and remember the incredible sacrifice of Staff Sergeant Timothy P. Davis. Approach DT with determination and respect, pushing yourself to new limits while maintaining proper form and safety. Whether you’re an elite athlete or just beginning your CrossFit journey, completing DT is a tribute to heroism and a testament to your commitment to fitness and honor.
